Fitness: Use upper body, legs to battle belly fat

Do you struggle with waistline spread? Join the club. Research indicates that belly fat is a worldwide malady. Visceral fat collects in the abdomen due to factors like genetics, overeating, stress and menopause. Belly fat can bring physical and mental-health consequences. Doctors routinely implore their patients to lose abdominal weight. Studies indicate excess abdominal fat boosts the likelihood of heart disease, type 2 diabetes and many cancers.

Develop a can-do attitude.

Define your waist. The oblique abdominals can be found on either side of the vertical strap known as the "six-pack" muscle, the rectus abdominus.

They attach to the rib cage and hip bones. When you twist the rib cage in one direction and your hips in the opposite direction, the external obliques limit lower back rotation. They tilt the pelvis back, easing pain occurring from an excessively arched lower back. Underneath the external obliques are the internal obliques, slightly shorter muscles that contract, firming the belly below the navel, drawing the lower rib cage downward as the spine flexes. They also provide support to the sacrum whenever we twist.

The oblique abdominal muscles are vital for postural integrity and balance. Physical discomfort can come from accumulated stress, often from poor postural habits. For example, sitting on a wallet, wearing a heavy backpack improperly, and carrying children on one hip can result in unbalanced postures that bring lower back pain.

Many people think crunches, an exercise for the abdominus rectus that flattens the torso, are enough. However, belly fat that is visible over the waistband of a fitted pair of pants or skirt, what some refer to as "love handles," "spare tires" and "muffin tops," can be tough to lose.

Wondering what to do? A recent study in the Journal of Strength and Conditioning Research finds that exercises involving both the upper body and legs target core muscles more efficiently than crunches. You can get optimal results with various exercises using arms and legs that challenge pelvic stability.

Stand up and trim your waist with this exercise: Standing Dumbbell Side Bend.

Hold your dumbbell with your palm facing the hip, thumb facing forward. How you hold a weight can mean the difference in your ability to contract the obliques. Instead of squeezing your biceps and forearm muscles, use your hand as a hook, allowing the oblique muscles to contract more muscle fibers. Lower the dumbbell down alongside the hip and back to the starting position. Do two sets of 10 reps before switching sides.

Put the sleek in your physique and improve the way you look and feel.

DJ Reese, a personal trainer and fitness instructor, writes on fitness in Players. She can be reached at deejayfitness@yahoo.com